Active Recovery » Fast stretch-warm-up

Автор программы

Briefly about program

Fast complex for stretching and warm-up. It is recommended to use before enough light cardio workouts or as a morning exercise. It can also be used to cheer up after a day's sleep.

The content of of the program

1 «Основной»

Duration in days: 7 Amount of training days: 4 Rest days: 3
Table scrolls horizontally
This summary table shows the boundary values of the main parameters of training. This helps to better understand in what mode will be carried out workouts. All training programs of the AtletIQ are developed considering principle of variability of the training scheme.
#Exercise (superset)SetsReps Rest between sets
1 day
1Arm Circles (a)130 sec 0 sec
2Upward Stretch (a)130 sec 0 sec
3Standing Toe Touches (a)130 sec 0 sec
4Crossover Reverse Lunge (a)130 sec 0 sec
5Cat Stretch (a)130 sec 0 sec
6 (a)130 sec 0 sec
2 day (rest)

Training intensity for each exercise ( what is it ?)

This graph provides information about how the intensity of the workouts in this program will change, and what contribution to the overall load each of the exercises will make. In other words, you can assess which workouts will be easier, and which — heavier.
For each exercise AtletIQ calculate a weight (or adjust the number of repetitions), so that you can perform a specified number of repetitions with a given load level.

Example 3 of 4 workouts

Workout #1
5 min
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
12 scores
Workout #2
5 min
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
12 scores
Workout #3
5 min
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
12 scores

They picked up this program

Similar programs

Search for program

Verified!
Active Recovery
Allowed yourself to get away from gym for a while? Do not worry - your fascination with iron continues! Start the second series of fitness adventures with a weekly rehabilitation program with dumbbells and the spirit of the gym will forgive your "infidelity"!
Beginner
3
Verified!
Maintenance
Running programs are often aimed at advanced athletes who need to increase individual indicators. But what about newcomers who are much more difficult to master the technique? A well-designed running program will allow you to smoothly adapt to the regular training regime and increase training time to 30 minutes of high-speed continuous running. Only the regularity and persistence will be required of you.
Beginner
24
Verified!
Active Recovery
A complex for stretching, which is suitable for daily use as a morning exercises or warm-up before training. If the exercise is done on the left and right sides, then distribute the execution time equally.
Beginner
4
Verified!
Maintenance
30-day complex of home training - your admission to the highest sports league. Regular classes of increasing complexity in a month can raise the level and quality of your training to a new height. Use the proposed program and go to a serious training with free weights.
Beginner
18
Verified!
Fat Burning
We succeeded! We've created the fat burning program at home that suits for men and for women. Now you can build a body, training side by side with a charming partner and following a single training plan. It's very good morale;)
Beginner
12
Verified!
Mass Gain
Debutant! Do you know that our sport is many-sided and all-powerful? With whatever goals you have addressed to him, they will be achieved. You just need to stick to the chosen strategy and you have it - a well thought-out FULLBODY-complex for 1 month of training will prepare you for real power test
Beginner
12

Mobile Assistant

Как тренироваться с Atletiq.com?

  1. Зарегистрируйтесь в сервисе Atletiq.com
  2. Активируйте подходящую вам программу в каталоге или создайте свою собственную.
  3. Используйте «Мобильный ассистент», чтобы приступить к тренировкам.

Ваш мобильный ассистент на тренировке

Ассистент подскажет: какой вес устанавливать, как и сколько раз выполнять упражнение, сколько времени отдыхать между подходами. Интерактивный секундомер проведет вас по тренировке и не позволит отклониться от намеченного плана.


Посмотрите, как мобильный ассистент
помогает вам во время тренировки